What you'll gain

• Builds heavy lat and mid-back size with a stable, fixed bar path.

• Loads the back hard while sparing the lower back compared to a bent-over row.

• Trains the horizontal pull pattern with progressive overload potential.

Step-by-Step Instructions

1. 1

   Anchor a barbell in a landmine attachment and load plates on the open end.

2. 2

   Straddle the bar near the loaded end and place a V-grip handle under the bar behind the plates.

3. 3

   Hinge at the hips with a flat back and grip the handle with both hands, arms extended.

4. 4

   Brace your core and row the handle up toward your lower chest, leading with the elbows.

5. 5

   Squeeze your shoulder blades together at the top with the handle just below the sternum.

6. 6

   Lower the bar slowly back to the start, fighting the descent through the full range.

Common Mistakes

• Standing more upright as the set goes on, which turns the row into a partial shrug.

• Letting the lower back round under load, which puts the spine at risk on heavy sets.

• Yanking the bar up with momentum instead of pulling cleanly with the back.

• Cutting the bottom of the rep short and skipping the full lat stretch.

About This Exercise

The landmine T-bar row is a horizontal pulling exercise where one end of a barbell is anchored in a landmine attachment and the lifter straddles the bar, hinges forward, and rows a V-grip handle up to the chest. The fixed pivot point keeps the bar path stable, which lets the lifter focus on pulling heavy without worrying about balancing dumbbells. For app builders, this is one of the most loved back exercises among intermediate and advanced lifters and earns its place in any serious pull-day library. Ship it in hypertrophy back tracks, powerbuilding programs, and content aimed at gym-goers who want a heavy row variation that's easier on the lower back than a barbell bent-over row.

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